Fitness

A) E2M x 8 sets (4 each, alternating)

Odd sets:

– 8-12/side half kneeling landmine press 

– 12-16 L-seated band row

Even sets:

– 8/side alt. landmine reverse lunge

*Compare to 7/12

B) 3-4 rounds for time:
– 400m run

– 10 double DB hang power snatches

– 10 up/downs

R2M

Performance

A) E2M x 8 sets

Sets 1-4: 1 power snatch + 1 hang snatch

Sets 5-8: 1 snatch

*Compare to 7/12

B) 3-4 rounds for times:
– 400m run

– 10 UB power snatches (95/65, 75/55, 65/45)

– 10 burpees over the barbell

R2M